Choncho, tiyeni tiyambe ndi zizindikiro za zakumwa zofala kwambiri. Kodi timamwa chiyani kunyumba kwathu m'mawa kuti tidye chakudya cham'mawa kapena popuma kuntchito? Ndiko kulondola, ndi tiyi kapena khofi. Ndipo tsopano moona mtima ayankhe: ndizipuni zingati za shuga mumayika mu kapu ndi zakumwa izi zolimbikitsa? Awiri? Zitatu? Zisanu? Ndipo kodi mukudziwa kuti shuga ndi pafupifupi 100% yamadzimadzi a m'magazi, gramu iliyonse yomwe imagawidwa m'thupi, imapereka pafupifupi magetsi 4? Yerengani kuchuluka kwake kwa shuga mu kapu imodzi ya zakumwa, ndi kuchulukitsa chiwerengerocho ndi chiwerengero cha makapu omwe mumamwa tsiku ndi tsiku, ndipo pitirizani kulemera kwa shuga mu magalamu ndi ena 4 - ndipo potsiriza mudzalandira chiwerengero cha kilocalories m'thupi lanu ndi makapu a tiyi kapena khofi . Choncho, ngati mumakonda tiyi wokoma kwambiri kapena khofi, ndiye kuti chikho chilichonse chakumwa ichi chikhoza kukhala gwero la ma makilogalamu ena, omwe amapezeka mosavuta m'thupi ngati mawonekedwe a adipose. Ngati mumatsatira mfundo za zakudya zoyenera komanso ngati mukufuna kutaya mapaundi owonjezera, muyenera kuchepetsa kuchuluka kwa shuga zomwe zimadya ndi zakumwazi.
Tsopano ganizirani mkaka ndi zakumwa zina zomwe zikuphika. Kudya chakudya chamagulu, kusankha mitundu ya zinthuzi kumathandizanso kwambiri. Mwachitsanzo, mkaka kapena kefir, yomwe ikugulitsidwa, ikhoza kukhala ndi mafuta oposa 3.5% ndi apamwamba. Ndipo gramu imodzi ya mafuta imapereka pafupifupi 9 mphamvu zamagetsi pa mvula mu thupi, ndiko kuti, kale kawiri kuposa gramu imodzi ya chakudya. Komabe, izi sizikutanthauza kuti zakudya izi ziyenera kuchotsedwa ku zakudya zowonjezera komanso kuchepetsa kalori wokhudzana ndi zakudya. Pambuyo pake, mu mkaka ndi zakumwa zina zomwe zakonzedwa mmenemo, pali mapuloteni ofunikira oyenera thupi lathu ndi mchere wofunikira kwambiri wa amino acid. Choncho, poyesera kuchotsa kulemera kwa thupi, ndi bwino kusankha mitundu yambiri ya mafuta kapena mkaka wopanda mkaka, mkaka kapena yazhenka pamene mukugula kugula. Zakumwa zoterezi ndizoyenera kudya zakudya zowonjezera, popeza sizidzakhudza kalori yambiri ya zakudya komanso panthawi imodzimodziyo zingathe kuthandizira thupi kuti likhale ndi mapuloteni amtengo wapatali.
Madzi amchere (onse carbonate ndi osati carbonated) ali ndi zero caloric mtengo ndipo ali ndi nsalu zambiri ndi anions zofunika thupi lathu. Chakumwa ichi chitha kutchedwa kuti mankhwala oyenera, othandiza pa thanzi. Komabe, masiku ano pamabasi a masitolo mungapeze madzi amchere ndi zowonjezera zosiyanasiyana - zotsekemera, zokometsera, ndi zina zotero. Pankhani imeneyi, caloriki yamadzi amchere amatha kufika pangŠ¢ono kakang'ono, kamene kamakhalabe kosawonongera kwambiri zakudya zamtundu wa tsiku ndi tsiku. Komabe, zowonjezereka zokhudzana ndi thanzi lidzakhala madzi wamba amchere popanda zowonjezera zopangira.
Zipatso zachilengedwe ndi timadziti ndi mabulosi a mabulosi ndi zakumwa zina ndizofunikira kwambiri pa zakudya zowonjezera. Mukasankha, muyenera kumvetsera zokhudzana ndi shuga, zomwe ziyenera kuwonetsedwa pazikhomo zakumwa. Kukhalapo kwa shuga mu zakudya zotere ndi koyenera, popeza mu nkhaniyi kumateteza. Popanda zowonjezera za mankhwalawa, timadziti ndi zakumwa sizikanakhoza kusungidwa kwa nthawi yaitali. Koma pakusankha mitundu yambiri ya zakudyazi, ndi bwino kupatsa zakumwa ndi shuga wotsika chifukwa cha calorie yochepa. Zakudya zimenezi ndi magwero a mavitamini ndi ma microelements ofunika kwambiri (iron, magnesium, potassium), kotero kuti kufunika kwawo pa zakudya zowonjezera kumakhala kotsika kwambiri.
Monga momwe tikuonera, ndikumvetsera mwachidwi kuwonetsera kwake, kusankha kwakumwa kwa zakudya zopatsa thanzi kuyenera kuperekedwa mofanana ndi momwe chakudyacho chimakhalira.